Friday 06.09.23

Class Times:
5:30am
11:30am
4:30 & 5:30pm

Warm Up (Min 0-12)

2 Rounds:
10 Light Good Mornings w/ :03 decent
20 Lunges
20 Glute Bridge On Floor

Get Fit (Min 22-37)

AMRAP 15
10 Deadlift 225/155
2 Wall Walks*
*Add 2 Wall Walks each round 10/2, 10/4, 10/6, etc…

ATHLETES NOTE:
In you’re first few rounds you’ll do a lot of Deadlifting early when you’re a bit more fresh. However, shortly thereafter it’s going to become a test of shoulder endurance with bigger sets of Wall Walks. 15 Minutes is a long time for a couplet of these two movements, so don’t be afraid to pace more that you might think you need to.

(Wellness WOD)

AMRAP 15:
12 KB Swings
3 Wall Walks (to any height)
– 1:00 Rest –

Get Strong (Min 45-55)

Tempo Deadlift
Every 2:00 for 10:00
3 Reps

ATHLETES NOTE:
Every rep should be aggressive off the floor, but take a full :03 of control to go back to the ground. All 3 reps should be T&G with no bouncing whatsoever. This will intentionally keep the weights lower than normal and force needed time under tension.

Competitor Extra

For Time:
60 Toes to Bar
50 Thrusters 95/65
25 Sandbag to Shoulder 150/100
*12 Min Cap

ATHLETES NOTE:
Try to complete both the Thrusters and TTB in sets of 10 and the Sandbag to Shoulder in T&G sets of 5. Rest as needed to make that happen.